Optimal Long-Term Diet for Women’s Health
Hello, friends!
As you know, I'm passionate about providing you with well-researched public health information to support your long-term health. Today I want to share a lengthy email that is WORTH YOUR TIME if you’re female or you’d like to support the women in your life. Set aside 5-10 minutes when you can read and consider this email fully – it has crucial information for women’s long-term health and longevity.
As many of you may know, most of the pharmaceutical and medical research conducted in the United States focuses on male subjects. Some intrepid researchers are working to change this.
Dr. Lisa Mosconi, a neuroscientist and the director of the Women’s Brain Initiative at Weill Cornell Medical College, focuses her research on understanding what dietary and lifestyle changes help women to prevent dementia.
Did you know?
Two thirds of those who suffer from Alzheimer’s disease are women
Alzheimer’s disease is the most common form of dementia, currently affecting 5.7 million people in the United States; rates are estimated to reach 15 million sufferers by 2050
Women in their sixties are twice as likely to develop Alzheimer’s disease at some point in their life as they are to develop breast cancer
Only about 1-2% of Alzheimer’s cases appear to be due to genetic mutations
Female risks for cognitive decline and Alzheimer’s include heart disease, metabolic disorders (e.g., diabetes and obesity), high blood pressure, high triglycerides, high cholesterol, traumatic brain injury, chronic inflammation, systemic infections, depression, thyroid disease, menopause, being in a polluted environment, and having an unhealthy lifestyle (e.g., lack of physical activity, poor diet, high stress, smoking, etc.)
The risk factors for Alzheimer’s disease begin decades before symptoms show (in our 40s and 50s)
Dietary and lifestyle changes can reduce the risk of developing Alzheimer’s disease based on women’s unique physiology
I’ll explain briefly why women’s unique physiology can lead to greater rates of Alzheimer’s disease and what dietary changes you can make to safeguard your body. In the next newsletter I’ll describe lifestyle factors that can further support your health in this regard.
What’s Unique About Women’s Brains?
Estrogen is a primary factor in women’s brain health, involved in regulating energy production and overall balance in the brain, encouraging the formation of new connections among neurons, and supporting the immune system in the brain, thereby protecting neurons from damage. A brain suffused with estrogen is one that is resilient and adaptable.
Unfortunately, this means that the inevitable hormonal changes of menopause can result in a female brain that has less well protected neurons that are more vulnerable to aging and disease (and therefore, dementia). Menopause also increases women’s susceptibility to diabetes, obesity, and heart disease, all of which in turn are risk factors for cognitive decline. Dr. Mosconi’s research indicates that while not all women experience menopause-related brain changes, about 80% of women do to some extent.
Therefore, taking extra care around our health (again, diet and lifestyle factors) during the time during and after menopause can result in substantial health benefits for years to come.
So... What Should I Eat?
You may not be surprised to learn that the Mediterranean diet is the recommended approach for women’s health. Studies have shown that this diet results in slower aging (as shown by the length of the telomeres on our chromosomes, a key indicator of cellular aging). Women who follow this diet are less likely to develop obesity, diabetes, heart disease, breast cancer, and cognitive impairment – even more so when combined with regular exercise.
The Mediterranean diet focuses heavily on fresh seasonal fruits and vegetables, fresh herbs and spices, legumes, whole grains, fish, olive oil and nuts for fat intake, and limited quantities of meats and cheeses. Perhaps equally importantly, this dietary approach avoids processed foods (think of anything you buy in a box or a package – cookies, crackers, chips, etc.) and white flour, white pasta, and white bread (aka refined grains).
Here are some tips for implementing this dietary approach:
At each meal, half your plate should be vegetables
“Eat the rainbow” – the more diverse the fruits and vegetables you consume, the more nutrients, antioxidants, and microbiome-supporting compounds you consume
Make sure to incorporate dark leafy greens – these include spinach, chard, kale, arugula, collard greens, broccoli, and more
Consider adding two daily servings of phytoestrogenic foods to support your estrogen levels if you are in perimenopause or menopause – top sources include include organic fermented soy, flaxseeds, sesame seeds, multigrain bread, chickpeas, and dried apricots and dates
Avoid trans fats and limit saturated fats; good fats to include are those high in omega 3s such as extra virgin olive oil, avocados, olives, almonds, cashews, hazelnuts, pistachios, and Brazil nuts
Consume both prebiotic foods (garlic, onions, bananas, cabbage, leeks, beans, and lentils) and probiotic foods (yogurt, kefir, sauerkraut, etc.)
Generally limit alcohol (which increases the risk of breast cancer and can raise your cortisol levels) and coffee (no more than 12-16 ounces/day, if that much).
Consume 8 8-ounce glasses of water per day, or about 2 liters. Research shows that even minor dehydration can impact cognitive function. (I hadn’t known this either!!)
Where possible, select organic foods in order to avoid consuming endocrine-disrupting chemicals that can impact hormonal health and thyroid function.
Eat less! Yes, studies show that reducing calories can increased cognitive function and reduce cellular aging. As I have mentioned in a previous newsletter, prolonging the fasting time between dinner and breakfast is one of the most effective ways to support your digestion, blood sugar, and cellular health. Aim to consume nothing other than water for 10-12+ hours overnight, at least most days of the week. Alternatively, as some eastern cultures do, eat meals until you're only 75-80% full.
As you may know from your Chinese medicine work so far, most important is customizing this diet so it works for you.
Is your digestion sluggish? Eat your vegetables (and some fruits) cooked; focus on soups and stews; liberally add warming spices such as ginger, cardamom, cinnamon, and coriander.
Do you find that your body easily overheats? Focus on cooling foods like watermelon, cucumber, mung beans and sprouts, and eat foods lightly steamed rather than deeply cooked.
Are you focused on controlling your blood sugar? (We all should be). Ensure you get protein and fat with your carbohydrates and focus on low glycemic fruits and veggies such as berries, apples, lemons, grapefruit, and greens.
Are you avoiding gluten? Get your complex carbohydrates from millet, amaranth, quinoa, brown and wild rice, buckwheat, and other gluten-free grains. Avoid gluten-free substitute products which are typically filled with carbs that spike your blood sugar (e.g. cassava flour, tapioca flour, etc.).
That’s it for now – please stay tuned for the next newsletter when I’ll discuss ways to adjust exercise, sleep, stress, and more, to support your long-term health. If you know anyone who can benefit from this information, please forward along this email.
Curious to learn more? Here are some great resources:
The XX Brain by Dr. Lisa Mosconi – her book includes self-tests to determine your degree of risk for dementia and other issues, recommendations on use of hormone replacement therapy, and much more!
TED Talk by Dr. Lisa Mosconi: How Menopause Affects the Brain
The Broken Brain Podcast, episode 96: Why Women Are Twice As Likely to Develop Alzheimer’s and What They Can Do About It
Any questions? Please be in touch!
With love,
Janet
